IRIDIUM CrossFit – CrossFit

5-7+ rounds.
Maintain unbroken deadlifts for as many rounds as possible.
The deadlift should be a moderately loaded barbell.
Athletes should be able to complete 3 wall walks in no more than 1:00.

Warm-up

1 set:

:30 run, bike, or row

10 staggered stance good mornings/leg

5 inchworms with a push-up

1 set:

:30 run, bike, or row

10 good mornings + jump for height

20 alternating shoulder taps in pike position

1 set:

:30 run, bike, or row

10 alternating cossack squats

50-foot bear crawl with hips high

1 set:

:30 run, bike, or row

5 Kang squats

3 wall walks (partial range of motion)

5 Kang squats

3 wall walks (full range of motion)

Weightlifting

DEADLIFT REVIEW

PROGRESSION

Proper set-up.

Pull from shins to knees

Deadlift (ascent focus)

Deadlift (descent focus)

Deadlift (complete)

On a 12:00 clock:

Every 2:00 perform:

5 double overhand deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 deadlifts

3 wall walks
Rx+ 155/225 lb

Rx 95/135 lb

Mod 55/75 lb & partial ROM wall walks

Cool Down

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg